By Florencia Tagliavini, The NutraMilk Nutritionist.
Oat milk is in! If you haven't noticed it already you will start to see it in the supermarket, coffee shops, etc. Oat milk is a plant-based milk that can be used in the same way as dairy milk or any other plant-based milks like almond milk. Enjoy a glass of oat milk on its own, pour over your cereal, add it to smoothies or coffee, use it to bake and so on.
What's so great about oat milk?
One of the benefits is that it´s free from the top eight allergens. It´s nut-free, soy-free, and dairy-free, so it’s safe for people with allergies or sensitivities. Oats are also naturally gluten-free but they are typically processed in a factory with wheat products causing cross-contamination. For people that have a wheat sensitivity, it´s usually not a problem but you can also buy certified gluten-free oats, especially if you have celiac disease.
Oat milk is low in calories compared to dairy milk and other homemade nut milks so it´s also a good option if you are on a low-calorie diet. Also low in fat, especially saturated fat and naturally cholesterol-free. It contains some fiber and protein and its a good source of minerals such as thiamin, magnesium, and phosphorus.
Nutritionally, it doesn't compare to dairy milk as it does not contain calcium, vitamin D, vitamin A and a comparable amount of protein. If you buy commercial oat milk, its usually fortified with calcium and vitamin D, but the downside is that they have a ton of unhealthy additives and added sugars that your better off staying away from. The best is to make oat milk on your own and get your calcium and vitamin D from other sources. Plus, this way you can flavor the milk as you like.
Oat milk benefits:
- Naturally gluten-free
- Free from the top 8 allergens
- Low in calories
- Low in fats
- Good source of thiamin, magnesium, and phosphorus
Making oat milk with the Nutramilk
Yield 1 quart (4 cups / 946 mL)
- 1 cup oats (107 g)
- 1 quart water (946 mL)
- pinch of Pink Himalayan salt (optional)
- Allow oats to soak for 30 minutes to 1 hour before preparing your oat milk.
- Drain oats.
- Place oats and salt in NutraMilk container.
- Press Butter cycle, set for I minute.
- Press Start.
- Open the container lid, add the water. Replace lid.
- Press Mix (do not change this default time).
- Press Start.
- Press Dispense.
- Press Start and open spigot to fill your storage container.
From 200 DELICIOUS & HEALTHY RECIPES for your NutraMilk from Nuts, Seeds, Grains & More by Rita Rivera